Friday, 22 October 2021

Join us TODAY for a FREE WOD!

Available class times are: 053, 0630, 0845, 1200, and 1730

 

Conditioning:

Partner WOD*

As many rounds and reps in 15-minutes of:

2 Rope climbs  (12′)

40′ Wall-ball walking lunges (25/16)

40 Wall-ball shots (25/16)@(10/9′)

20 Shoulder to overhead (95/63)

200m Run**

 

For score

*Equal work required

**Run is together holding a band

 

 

Post results and experience to comments

Friday, 15 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Conditioning:

MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can fail to complete the specified number of thrusters before the start of the next minute.

Compare to Friday, 16 October 2020

 

 

Post results and experiences to comments

Wednesday, 13 October 2021

Make plans to join us for our next FREE WOD day on Friday, 22 October!

 

Strength:

Shoulder Press

Every 90 seconds, perform the following sets:

9@25% of your 1-rm shoulder press

8@35%

7@45%

6@55%

5@65%

3@75%

Max reps @80%

 

For max reps and quality

 

Conditioning:

As many rounds and reps as possible in 15:00 of the following:

12/10 Calories rowed

9 Wall ball shots (20/14)@(10/9′)

1 Barbell complex* (155/103)

 

For score

*Barbell complex: 3 deadlifts, 2 hang power cleans, 1 shoulder to overhead.  Entire complex is worth 6 points for scoring purposes.  Each lift of the complex equals 1 point. Athlete MUST come to a complete stop between the third DL and the first HPC.

 

 

Post results and experience to comments

Friday, 08 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

Partner WOD, equal work required

1500m Row

40 Single arm dumbbell thrusters (50/35)

20 Burpees over rower

 

For time

(10:00 cap)

 

…Rest 5:00 then…

20 Chest to bar pull-ups

30 Power snatches (95/63)

40 Wall ball shots (25/16)@(10/9′)

150 Double-unders

40 Wall ball shots (25/16)@(10/9′)

30 Power snatches (95/63)

20 Chest to bar pull-ups

 

For time

 

 

Post results and experience to comments

Tuesday, 05 October 2021

Join us this Saturday, 09 Oct. for a FREE class at 0900!

 

Conditioning:

As many rounds and reps as possible in 12 minutes of:

10 Shoulder to overhead (125/83)

10 Box jumps (24/20″)

10 Bar facing burpees

 

For score

 

…Rest 10:00, then…

Strength:

Deadlift

30 @ 55% 1-rep max deadlift

2:00 Rest

20 @ 65%

2:00 Rest

10 @ 75%

 

For time

 

 

Post results and experience to comments

 

Friday, 01 October 2021

Strength:

At 60-65% 1-rep max clean & jerk, perform the following complex:

1 Power clean

1 Push jerk

1 Split Jerk

 

5 Sets for quality of lifts

(15:00 cap)

Conditioning:

Buy-in:

500m Row

 

…then…

3 rounds of:

15 Handstand pushups

10 Pull-ups

5 Clean & Jerks (185/123)

 

…then…

Sell-out:

1200m Bike

 

For time

(20:00 cap)

 

 

Post results and experience to comments

Monday, 20 September 2021

This Friday, 24 September, come in for a FREE CLASS!

Class times are 0530, 0630, 0845, 1200, and 1730.

Conditioning:

Partner WOD

As many rounds and reps as possible in 15 minutes of*

8 Calories rowed

8 Burpee box overs (20″)

8 Calories biked

8 Alternating dumbbell snatches (75/50)

 

For score

*Partners alternate complete rounds

 

…Rest 3:00 then…

 

As many rounds and reps as possible in 10 minutes of

40 Wall-ball shots (25/16)@(10/9′)

30 Kettlebell swings (62/45)

20 D-ball cleans (100/80)

 

For score, equal work

 

…Rest 3:00 then…

5:00 Partner max calories on ski erg or assault bike

 

For score, equal work

 

 

Post results and experience in comments

Wednesday, 01 September 2021

Conditioning:

21-15-9 Rep rounds of:

Shoulder press (95/63)

Chest-to-bar pull-ups

 

For time

 

Accessory:

12 Single Leg Kettlebell Crossover Deadlifts (6/6)

2:00 Rest

 

3 Sets for quality

*Each set can be building based on feel or same weight throughout all sets

 

 

Post results and experience to comments

Monday, 23 August 2021

Join us this Wednesday for a FREE class!

Strength:

Shoulder Press

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts (20:00 cap)

 

Conditioning:

21-15-9 rep rounds of:

Deadlifts (275/183)

Pull-ups

 

For time (12:00 cap)

 

 

Post results and experience to comments

Wednesday, 18 August 2021

Learning from one of the greats, Jason Khalipa!

Join us Wednesday, 25 August for a FREE class!

Conditioning:

500m Row

13 Ring dips

14 Sumo deadlift high-pull*

15 Handstand push-ups

16 Thusters*

16 Alternating pistols

15 Pull-ups

14 Snatches*

13 Burpees-over-bar

500m Row

 

For time (12:00 cap)

*all lifts are same load (75/53)

Compare to Wednesday, 28 April 2021

 

Strength:

Hang Power Clean

7 @ 25% 1RM

5 @ 40%

4 @ 55%

3 @ 65%

2 @ 75%

2 @ 85%

2 @ 90%

1 @ 92.5%

1 @ 95%

1 @ 97.5%

 

For quality of lifts

 

 

Post results and experience to comments

Monday, 16 August 2021

Join us Wednesday, 25 August for a FREE class!

Skill:

0:30 Hollow hold into 10 hollow rocks

1:00 Rest

0:30 Arch hold into 10 arch rocks

1:00 Rest

20 Hollow/arch swings on bar

 

3 Sets for quality

 

Conditioning:

As many rounds as possible in 12 minutes of the following:

4 Power cleans (155/103)

4 Burpees-over-bar

4 Box jumps (30/24″)

 

For score

Compare to Monday, 26 April 2021

 

 

Post results and experiences to comments

Friday, 06 August 2021

0630 and 0845 class is canceled this Friday only. Sorry for any inconvenience.


“Bring -a-Friend”

Conditioning:

Complete as many rounds and reps as possible in 7-minutes of:

4 Burpees

8 Half tacos

16 Single unders

 

For score

 

…rest 3:00, then…

Complete as many rounds and reps as possible in 5-minutes of:

15/12 Calories rowed

10 Kettlebell swings (53/35)

8 Goblet squats (53/35)

 

For score

 

…rest 3:00, then…

Partner up

Bike for max calories in 3:00

 

For score

 

 

Post results and experiences to comments

Monday, 02 August 2021

Monday, 0630 class is canceled this week only. Sorry for any inconvenience.

 

This WOD is dedicated to Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Conditioning:

Hero WOD “Bell”

21 Deadlifts (185/133)

15 Pull-ups

9 Front Squats (185/133)*

 

3 Rounds for time

*No racks

 

Skill:

0:30 Side plank hold (right)

0:30 Rest

0:30 Side plank hold (left)

1:00 Rest

 

3 Sets for quality

 

 

Post results and experience to comments

Monday, 12 July 2021

 

Conditioning:

Partner WOD

30-20-10 rep rounds* of:

Pull-ups

Wall-ball shot (20/14)@(10/9’)

*Calories biked

 

…rest 2:00, then…

30-20-10 rep rounds* of:

Meters of handstand walking

GHD sit-ups

*Calories rowed

 

For time and calories

*While one partner is performing reps, the other partner performs specified monostructural movement for max calories.

Equal work required on all repetition exercises.

 

Strength:

Snatch

8 @ 25% 1RM

6 @ 35%

5 @ 45%

4 @ 55%

3 @ 65%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 85%

1 @ 85%

1 @ 85%

 

For quality under load

 

 

Post results and experiences to comments